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If you're thinking non-stop about Ebola, stop yourself, and move on to another activity.

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KEY TAKEAWAYS

Some anxiety about the Ebola virus is normal and may help people take proper precautions.

Stay informed about the virus, but avoid obsessing over the outbreak.

Ease your Ebola anxiety by limiting how much news you read, learning the facts about Ebola, and practicing distraction techniques.

It’s impossible to turn on the television or browse the Internet without hearing about Ebola. Even though the virus is not very contagious and the risk of becoming infected in this country is incredibly low, many Americans are worried about the disease. One out of four adults consider Ebola a major public health threat to the United States, according to a recent online poll.

“People get anxious because to a certain degree, anxiety propels us to increase our awareness of our surroundings and to practice our very best self-care. Uncertainty makes anxiety worse,” says psychologist Chloe Carmichael, PhD, who has a private practice in New York City. “In the case of Ebola, we have seen that even medical professionals can become infected — and that leads to uncertainty for how the average person can stay safe if even medical professionals are unable to control it.”

Here are seven expert-approved ways to help ease those Ebola anxieties.

1. Learn the facts about Ebola. “Some people may have this unrealistic expectation of what could potentially happen with the Ebola virus,” says Scott Krakower, DO, psychiatrist and assistant professor at Hofstra North Shore-LIJ School of Medicine in New York.

“People should first get informed about details surrounding the virus and the transmission of the virus so they can make decisions about what’s realistic and what’s not,” adds Dr. Krakower. If you’re an especially anxious person, Krakower recommends asking yourself: What is the likelihood that I can actually contract this virus? Then weigh out the risks. Once it’s down on paper, people can see that the odds are against them contracting it.

2. Don’t obsess. Stay informed about the virus, “but avoid dwelling on information once you have taken steps to stay informed and protected,” says Dr. Carmichael.

“For example, if you are learning helpful and relevant information from a qualified source about how to protect yourself, great. On the other hand, if you are watching the same Ebola news clip over and over, that's causing anxiety without purpose,” she adds.

3. Use stop mechanisms. If your Ebola anxiety is getting out of hand, use a stop mechanism to slow yourself down. “If you feel very anxious, tell yourself to stop. Even just saying the word stop, picturing a red stop sign, or a red light can help you stop the obsessive, anxious thought,” says Krakower.

4. Remember the upside. A little anxiety can have its benefits. “The upside to anxiety over Ebola is that it can mobilize us to create or refine things like a family crisis plan, or to renew our support networks,” says Carmichael. “We don't want to go overboard with anxiety, but a little bit of anxiety can act as a healthy wakeup call.”

6. Try distraction techniques. Distance yourself from a nagging thought by using distraction techniques. If you’re thinking non-stop about Ebola, stop yourself, and move on to another activity — text a friend, draw something, try some deep-breathing exercises. Find some activity that will help you get away from the anxious thought, Krakower suggests.

7. Understand what’s normal and what’s not. “Normal anxiety leads to a heightened state of awareness, which is actually helpful. A heightened awareness energizes you to do helpful things like gather important information and be mindful of your surroundings," explains Carmichael. "However, if you keep stewing on the same information and let it paralyze you, then the anxiety actually becomes counter-productive."